Seared Tuna Steak Recipe

This seared tuna steak recipe is all you will need for perfectly seared sesame crusted tuna. This tuna steak only takes minutes to sear for perfectly done ahi tuna steaks. This is the only tuna steak recipe you will ever need.

 

WHAT IS SUSHI GRADE TUNA?

Sushi grade or sashimi-grade tuna is fish that can be safely eaten raw. It is usually processed on the boat and flash frozen to prevent parasites.

Most grocery stores will indicate that the tuna is sushi grade. If not, ask if it is considered sushi grade. Although we are not going to be eating raw tuna, it will be quickly seared and be rare in the middle.

I’ve never had a problem with the tuna I have bought even though it wasn’t labeled sashimi or sushi-grade ahi tuna.

The best tuna will have a deep pink or red color. Lesser grades will look light pink and translucent and should be avoided.

 

PREPARING THE TUNA STEAK

Getting your fresh tuna ready to sear is really easy. What I do first, is take the tuna out of the refrigerator about one hour prior to cooking. This will allow the tuna to warm up a bit so the rare center is not cold after searing.

Place your tuna on a plate and pat it dry with a paper towel. Then drizzle on about a teaspoon of soy sauce and toasted sesame oil. Rub the liquids on both sides and ends so the seasonings will stick.

 

The simple ingredients I used are:

  • Black sesame seeds
  • White sesame seeds
  • Italian seasoning
  • Granulated garlic
  • Kosher salt
  • Fresh ground black pepper

Combine all these ingredients in a small bowl. Sprinkle the seasonings onto the raw tuna and press the seeds so they stick well. Coat all sides of the tuna steak.

 

A GUIDE TO PERFECTLY SEARED TUNA

The secret to perfectly seared tuna is using a smoking hot cast iron skillet. A heavy stainless steel skillet would work too.

You need to use a high smoke point oil for this. Peanut oil, avocado oil, or refined safflower oil are the best. Canola oil and sesame oil are good also. They have a smoke point around 410°F and this is what I used. Olive oil should not be used as it has a low smoking point.

The oil will smoke when you sear your tuna, but it will only take 4 or 5 minutes of cooking time. If you have a vent fan you will definitely want to have that on

Add the oil to your skillet and bring the oil to smoking temperature. It will help if you have a laser thermometer to see how hot the skillet is getting.

Carefully place the tuna into the pan and sear the first side for 50 to 60 seconds. Use a metal spatula and tongs to turn the steak to the other side and sear for 50 to 60 seconds. The sesame seeds should start to brown.

Use tongs to hold the tuna to sear the edges. Sear for about 30 seconds and keep turning to sear all the edges. The whole cooking process will only take 4 to 5 minutes.

Place the finished tuna steak on a plate or cutting board and tent it with foil. Keep the foil on for 3 to 5 minutes and the interior of the tuna will keep warming.

To slice the tuna, you need a sharp knife to avoid tearing the meat. The tuna will be quite delicate. If your knife can slice a piece of paper you should be good to go.

I used a filet knife which I rarely use, but keep it honed and as sharp as possible.

 

BEST SIDE DISHES FOR AHI TUNA STEAK

Asian-inspired side dishes are perfect with the tuna. Simple white rice with green onions and a bit of soy sauce and sesame oil are delicious with it.

A salad of greens with an Asian flavored vinaigrette would be nice.

My recipe for Pan Braised Baby Potatoes would be excellent.

Stir-fried vegetables with teriyaki sauce.

Oven browned broccoli, cauliflower, green beans, or asparagus.

And don’t forget a tasty dipping sauce like wasabi or horseradish sauce. And you may like a drizzle of fresh lemon juice or lime juice.

This delicious ahi tuna recipe will leave you with tender, flavorful, perfectly seared tuna. The best part about ahi tuna is that you will have a healthy dinner with low carbs and lots of protein.

 

FAQ’S

Is it safe to eat raw tuna?

Sushi grade or sashimi grade tuna is safe to eat raw. Generally, any tuna that has been flash frozen is safe to eat. Tuna should have a slightly meaty smell. If it smells fishy it has gone bad and should not be eaten.

What does it mean to sear meat?

To sear means to quickly burn the surface using high heat.

What is the best oil for searing meat?

It is best to use refined oil which has a higher smoke point. Canola oil is very good along with peanut, sunflower, and safflower oils. Don’t use olive oil. It has a low smoke point.

Seared tuna cooked like this will leave you with tender, flavorful perfectly cooked tuna.

 

Let’s Cook

Prep Time: 10 minutes   |   Cook Time: 8 minutes   |   Total Time: 18 minutes   |   Servings: 2 people   |   Calories: 265kcal

 

Ingredients

  • 1 12 to 14 oz. ahi tuna steak
  • 4 tsp. canola oil, divided
  • 2 tsp. toasted sesame oil, divided
  • 1 tsp. soy sauce
  • 1.5 tbsp. black sesame seeds
  • 1.5 tbsp. white sesame seeds
  • 1 tsp. kosher salt
  • 1 tsp. ground black pepper
  • 1 tsp. granulated garlic
  • 1 tsp. Italian seasoning

 

Instructions

  1. Take your tuna steak out of the refrigerator , unwrap it and place it on a plate at least one hour prior to cooking. This will allow it come close to room temperature.
  2. Pat the fish with paper towels to dry. Then use 1 teaspoon each of soy sauce and toasted sesame oil and coat the entire tuna steak.
  3. Mix the seeds, salt, pepper, granulated garlic, and Italian seasoning together in a small bowl.
  4. Sprinkle the seasoning mixture onto the tuna and coat both sides and all the edges. Press in the seeds to adhere well.
  5. Using a cast iron or heavy stainless skillet add 1 tablespoon canola oil and 1 teaspoon sesame oil and bring the oil to smoking temperature. Turn on your vent fan if you have one. Carefully place the tuna into the skillet and sear for 50 to 60 seconds.
  6. Then use a metal turner and tongs to gently flip the steak to the other side. Sear for 50 to 60 seconds. Then use a pair of tongs to hold the steak vertically to sear the edges. Sear all edges about 30 seconds.
  7. Place the finished steak on a plate or cutting board and tent it with foil for 3 to 5 minutes. The rare center will continue to heat up by doing this. Then to serve, use a very sharp knife to slice the tuna.
  8. Serve warm or at room temperature.

Notes

You can use different seasonings for your tuna. Rather than using Italian seasoning, dried tarragon would be good too.

 

Nutrition

Serving: 6oz. | Calories: 265kcal

 

Source: joeshealthymeals.com